Workout of the Day EMOM for 20 minutes of: First minute: 3 deadlifts (155/103#) 3 power cleans (155/103#) 3 front squats (155/103#) Second minute: 5 bar muscle ups WOD Notes:  Choose a weight that will…

Workout of the Day Power snatch 5-5-5-5-5 Then complete NFT: 3x3 snatch pulls (100% 1RM power snatch) 3x10 Sotts presses (empty bar) WOD Notes:  The power snatches can be touch and go or quick singles…

Workout of the Day Complete 200 burpees for time. WOD Notes:  Our famous annual benchmark!! Is this a test of conditioning and muscle endurance? Yeah, I guess. Is it a test of sheer mental fortitude?…

Workout of the Day Complete 4 rounds for time: 75 double unders 15 handstand push ups 8 Turkish get ups (4R/4L, 53/35#) Time cap= 20 minutes WOD Notes:  Choose a double under option that takes…

Workout of the Day Front squat 4-4-4-4-4 Then complete max reps in 1 minute of: Wreckbag jumping front squat (50/35#) Rest 2 minutes and repeat. WOD Notes:  We'll be building to a heavy 4 rep…

  Workout of the Day Complete for time: 800m run 12 pull ups 600m run 24 pull ups 400m run 36 pull ups WOD Notes:  Shoot to finish this workout in under 15 minutes. That…

Workout of the Day AMRAP in 15 minutes of: 20 box jumps (24/20") 15 hang power snatches (75/53#) 10 overhead reverse lunges (75/53#, 5R/5L) WOD Notes:  Choose a weight that will give you a chance…

Workout of the Day Deficit deadlift 7-7-7-7-7 Then, complete 5 rounds NFT of: 2 kneel to 3 single leg hurdle hops (1R/1L) 30 banded clam shells (15R/15L) WOD Notes: A deficit deadlift means you stand…

Workout of the Day Complete 21-18-15-12-9 reps for time of: Chest to bar pull ups DB/KB thrusters (2x50/35#) Time cap= 20 minutes WOD Notes: Choose a set of DBs that will let you complete each…

Workout of the Day Bench Press 3-3-3-3-3 Then complete 5 rounds for time of: 10 ring dips 30 bicycle crunches Time Cap = 9 minutes. WOD Notes: Shoot for your first set of bench to…